A) Mobility

B) Press 

1,1,1,1,1,1

C) Diane 

21-15-9

deadlift 

HSPU

D) Superman Rocks

Aaron's last session, been fun having you around

A) mobility 

B) Skills - 

Kipping

C) 3 mins max effort push ups 

D) 3 mins max hang cleans

E) 3 mins max Ring Dips

F) 3 mins max hollow rocks

A) Mobility 

B) Daniel 

50 Pull ups 

400m run 

21 thrusters 40kg 

800m run

21 thrusters 40kg

400m run 

50 pull ups

The Bear Complex WOD

A) mobility
shoulder and hips

B) skills - Muscle ups

C) Bear complex
5 rounds rest as needed

7 sets of the sequence
power clean
front squat
push press
back squat
push press

bar can not touch floor during sequence

A) Mobility

B) Dead lifts
1,1,1,1,1,1,1

C) 5 rounds for time
15 dead lifts
20 box jumps
25 pull ups

A]

Mobility 10 mins

B]

Skills
Rope climbs, Double Unders, Hollow Rock holds (Rings and HSPU position)

C)  

Annie 

50,40,30,20,10

double unders 

sit ups

 

A) Mobility 

B)  Skills 

Hand stand/ head stand drills

C) For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

D) Ring L -sits 5 set for time 

gymnastic day

A) mobility

B) Ring work
Skin the cat, back levers,
front lever, knees to elbow,
pass through

A]Mobility

B]3 rounds for time of:

Run 400 meters
30 Butterfly Sit-ups
15 Deadlifts 100/70kg

C] Triggerpoint/Rollout

A] Mobility – Shoulders, Chest, Hamstrings

B] Burgener Warmup (Broomstick)

C] Power Snatch
5×3 (Same Weight Across Sets)

D] 21-15-9


Pushup (Hand release)

Hollow Rock x 2 (42-30-18)


KB Swing 24/16kg

A) mobility 10-15mins 

B) Clean 

5,5,5,5,5,5

C) Hand stand hold

D) 21,15,9    

Squat clean

Handstand push up

A]

Back Squat
5-5-5-5-5

B]

AMRAP 10 mins
30 Double unders
Run 50m
5 Burpees
Run 50m

C) Hollow hold 3 mins 

No class as im away on CrossFit Gymnastics cert

have the day off to work on mobility issues, we've spoke about are goats lets try develop are weaknesses

A) Mobility :- shoulders, hips

B) 3 mins - max double unders

C) “Gordon”
    AMRAP in 20 mins;

    4 Burpees
    
8 Overhead Squats, 40kg/30kg

    12 Toes To Bar

A] Mobility – ITB, Quads, Thoracic

B] Kelly
   Five rounds for time of:
   
Run 400 meters
   
30 Box jump
   
30 Wall ball shots

C) 3 minute accumulative time:
     Hollow rock hold

A]
Mobility – Quads, Hamsrtings, Calves, ITB’s

B) split jerk 3,3,3,3,3

C) for time    
300 double unders (every min on the min 5 burpees)

D] 100 Hollow rocks

Jerry Hill's CrossFit Tip: Muscle up 101

A) Max in 7mins; muscle up, strict


B] Nicole
max in 20 mins
400m run
pull-ups, max reps (record number of pull ups)


C) 100 Butterfly situps

A) mobility 10-15mins

B) Hand stand holds

C) For time   
    run 800m
    50 thrusters    
    30 pull ups

D) L sit hold  

thats what u call a breakfast

A] Mobility
10-15 mins

B] PVC pipe skills
(Snatch, Clean, Front Squat, Active Shoulder)

C] Skills –
Toes to Bar, Knees to elbows, Pistols to box/weight plates

D] 5 min abs

 

A) Mobility

B) tommy v

21 thruster

12 rope climb

15 thruster

9 rope climb

9 thruster

6 rope climb

A]

Mobility

B]

10-20-30

KB Swing 24/32kg

Pushup (Hand release)

Run 200m between sets and to finish

C]

30 turkish get ups

A) Dead lifts

3,3,3,3,3,3,3

B) 3mins knees to elbows

C) 3 mins max push ups

D) 2 mins max burpees

E) mobility

Various Muscle Ups - advanced pull up workout variations tutorial - how ...

A) Mobility

B) skills - muscle ups

C) Nate

20 min AMRAP

2 HSPU

4 Muscle ups

8 KB swings

D) 100 twist

30 oh sit ups

Josh Everett does "Isabel" at CrossFit Marina

A) Mobility

B) Snatch

3,3,3,3,3,3

C) Isabel

30 snatch at 60/40kg

D) 100 hollow rocks